Workout Wednesday: Strength Moves & Gear For Runners

Happy Humpday! I’m here for another Workout Wednesday and sharing my favorite strength training moves to accompany running all the miles (and also various equipment that I’ve started to gather since having a home gym was the only way to get a workout in)! Strength training is a must to help you keep injuries at bay, get stronger, faster, and find your weak spots. Also- I apologize for the awful photo qualities. I really need to get on my phone upgrade! Remember: While I have my Bachelors in Science in Exercise Science, that still means that you should always consult your doctor before beginning or modifying your exercise program.

Exercise: Single- leg deadlifts

Equipment: Free Weights (I use between 5-8 Ibs).

Balance on one leg, keep your shoulders and hips over your standing leg and hinge from your hips (as one unit) forward. The goal is to balance while hinging, keeping your core engaged (belly button to your spine), and hip bones level (you don’t want one hip higher than the other). Work to do 10 on each side, 2 sets. Work-up to 15 on each side, 3 sets. You can also add a row as you’re hinged down to get in some extra core/balance/arm strength.

Exercise: Lunges

Equipment: Free-weights

I like to step back with my free leg rather than lunging forward (but you can do either or both!). Remember to not have your front knee go beyond your toes, look forward, and keep your core engaged. Start at 10 reps on each side, 2 sets. Work up to 15 reps on each side, 3 sets.

Exercise: Donkey Kicks

Equipment: Pilates Ball

Keeping your hips level, hold onto your pilates ball (I found mine on Amazon for $12!) behind your knee, and push your foot up towards the ceiling, then come back to the mat. You want to keep your core engaged, hands over shoulders, and the goal is to not extend your leg as much as tire-out your glutes. Aim for 10 reps each side, 2 sets. Work up to 15 reps, 3 sets.

Exercise: Slider Side Lunges

Equipment: TRX sliders (this is just what I call them-not sure of their ‘real name’)

Remember to not let your knees go over your toes and extend your free leg out to the side. Core is engaged, head is up, with a slight hinge in your hips. Work from 10 reps each leg/2 sets up to 15 reps each leg/3 sets.

Exercise: Reverse Crunches

Equipment: Stability Ball

This doesn’t need to be a big movement, I generally move from my chest against the ball to an inch or two up from my starting position. You want your feet resting against a wall (or something sturdy) and arms behind your head. Keep your glutes/hamstrings/core engaged. Work from 10 reps, 2 sets up to 15 reps, 3 sets.

Exercise: Planks

Equipment: None!

You really don’t need anything to get a plank in and a total body workout. You can do a modified plank by resting your knees on the floor (shoulders over wrists), forearms on the floor, or hands on the floor. Work from holding for 20 seconds and go up from there. I used to be able to hold my planks for 3 minutes!

Exercise: Side Planks

Equipment: None!

Like the planks from above, you can do these anywhere. Working from 20 seconds up to several minutes. You’ll want to either be on your hand or or forearm as you balance. You also want to keep your hips pointed forward, core engaged, and remember to breathe.

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-What are your favorite pieces of gym equipment that you have at home?

-Favorite exercises to do with no equipment?

Training Tuesday: Favorite Exercises With The Band!

I've got some marathon-paced miles this morning (7 total!)- wish me luck!! I like to start Tuesdays off SUPER early. I normally will set my alarm for 4:15am and hope to be out the door by 5am and done with my workout by 7:30! Tuesdays and Thursdays both have hard workouts, but I'm starting to really like the schedule and know that these days are where the real 'meat' in marathon training is taking place. Anyone else feel like this?!?

**remember to always consult your doctor before starting a new exercise routine! I'm just sharing my knowledge that I've learned through my undergraduate studies and what works best for ME. Everyone is different and do what is best for YOU. : ) **

For today's training video I've got all my favorite exercises with the band ( I also like to do these BEFORE I run!) These are the exercise bands that we got and they're SO great- they even have workouts (really good ones) on them:

• Skater pushes
• Clamshells
• Donkey Kicks
• Lateral leg lifts
• Bridges

What's your favorite part of training for a goal race? --> that feeling after you nail a great workout or get all of your mileage in!

Least favorite workout?? --> definitely goal-paced ones! They're SO hard, but also totally beneficial! 

Fan of the band?

Training Tuesday- 3 Exercises To Help Tone Arms & Abs

Happy Tuesday! I've got another strength training video to share with you that I used during my training for MS Run The US. Remember to *always* consult your doctor before starting a new training regimen and that I'm only sharing exercises that I've used based on my undergraduate education. You do what's best for YOU. 

Exercises To Help Tone Arms & Abs:

• Push- Ups (try to do as many as you can either on knees or toes WITH GOOD FORM for 30 seconds --> work up to 90 seconds)
  • C-Curve Lifts & Rotations (I learned this one in Pilates. You can put a small pilates squishy ball behind your back (tucked into your tail bone), which will help support you.
    • Engage your core (think belly button to spine while breathing) and tilt back slightly.
    • Lift and lower a few inches above the ground (start with 10)
    • Then try a few rotations to the side (rotate with arms/ head/ shoulders) and lift back to center before rotating to the next side (try 10 of these).
    • --> To make it easier: Ball behind you tailbone OR knees bent at 90* angle (feet flat on the floor)
• Planks (try to hold for 30 seconds --> work up to 90 seconds)
  • Try a variation: 
    • Rotate between being on your hands and going to your forearms
    • Lift and lower one leg at a time

What are some of your favorite exercises to tone both arms & abs (at the same time)?!

Training Tuesday!

Hi friends! Training Tuesday- it's a thing (or well it is now)! I've started putting together videos for you to share some of my favorite strength training/ stretches. 

Disclaimer: As always, please consult a professional before beginning/ adding a new fitness routine. I'm just going off of my previous knowledge of my Undergraduate degree in Health & Exercise Science, as well as exercises given/ shown to me by personal trainers/ physical therapists. Make sure to do what is best for YOUR health. 

Today's post is all about showing some love to your hamstrings/ calfs! These hamstring exercises are still difficult for me and I've been doing them pretty consistently for about 3 months! They are a burner and are so great to help build up your hamstring strength. You can make them easier/ harder by switching where your arms are (1. easiest is down by your sides 2. medium is out like a "T" 3. hard is straight up above your head).

Make sure to keep your core engaged and continue to breath throughout the set.

I started with 2 sets of 10 and worked up to 3 sets of 10 before switching up where my arms were. 

You'll need a Bosu Ball and that's all!

These were originally prescribed to me by a physical therapist to help with some inside knee pain I had. 

Favorite Hamstring exercises?

Favorite Calf exercises?

When/ where do you do your strength training? --> I've started doing mine more at home in the evenings because Alex has been wanting to join in! We do them together : ) Having a workout buddy CAN be fun! Except when it's kittens and then they're just a pain!

What are you doing for July 4th? --> still undecided! Hoping whatever we do, it involves hot dogs!

How To Get In A GREAT Workout When You Only Have 30 Minutes

I really love a good sweat session. Like, I really REALLY love it. I love the feeling afterwards and the natural 'high' that I get. I also know that I accomplished something. BUT some days I don't have an hour (or sometimes more) to spend on my fitness and really want to get down to business and get out (while feeling like I actually did something) in just 30 minutes. Since I'm thinking I may not be alone on this (but who knows....), I wanted to share with you some ways that help me feel like I got a big workout in with little time. Remember, these are my own opinions and please pleaseee consult a doctor before starting any sort of new workout regimen! Workout smart, train smart, and you'll be on your way to a great training plan!

• Split it up into 15 minutes of cardio and 15 minutes of strength. Add in strength training workouts that work multiple muscle groups like split lunges, planks, side planks, and push-ups (these are all some of my staples in my strength training). 

• Do a few rotations with either sprints/ fast cycling/ stairclimber and 2-3 of your favorite strength training moves. This one STILL kicks my butt every time. I would do some mountain climbers, push-ups, and walking lunges then hop on the treadmill @ 3% incline for 5 minutes and repeat this cycle 3 times. By the end, I was completely exhausted and really don't think I could've gone any longer!
• Try a short run then follow-up that up with some yoga for 20 minutes. While this one is less intense, it leaves me feeling really centered and ready to begin my day (or wind-down at the end of the night). 

• Do your own mini 'triathlon'. This doesn't necessarily mean you need to do the whole swim/bike/run thing, but make up your own! This is also really great when you tend to get bored on one exercise machine. Try doing 10 minutes on the elliptical at a moderately hard pace, 10 minutes on the spin bike, and 10 minutes on the treadmill (maybe even on an incline)! OR mix it up with new machines and give them a try!

Stella does NOT like hill repeats....

• Find a hill and run/walk up it (and repeat!). This one is definitely SO difficult but it really works so many different parts of your body! I live on a hill (that's roughly a mile long/ was part of ski mountain at one point) and getting up that baby has never been easy, but doing hill repeats on it has made it seem easier when I only have to do it once!

What's your go-to for workouts when you only have 30 minutes?

Hill repeats- love 'em (you're crazy..) or hate 'em (sane...)?!

HAVE A GREAT DAY AND GO KICK SOME BUTT!